20 Min AMRAP
Every 4 Mins Starting from Zero
12 WallBalls 20/14 Rx + 30/20
Then with the remaining time do as many round of
6 Front Rack Reverse Lunge
8 Burpees
10 Sumo Deadlift High Pull
Note: After Every Wall ball continue where you left of from the previous round.
Push Yourself to do 1 round and 1/2 within every 4 mins RX 115/85 RX+135/105
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2-3 ROUNDS :45 Easy Ski/Row :45 Easy Bike Erg 100m Easy Run 8 Alternating Samson Lunges 10 Air Squats 10 Arm Circles Forward + Backward Workout WORKOUT (Distance) FREEDOM (RX) “TRI WITH RICH” ON 45:00 CLOCK… 2k Ski/Row (or 10:00) 10k Bike Erg (or 20:00…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
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